This is the fourth installment of the ‘Help to Reduce Your Risk and Protect You Brain’ series. The fourth prevention pillar that I will be writing about is quality of sleep. For your brain to function at optimum capacity it needs regular and restful sleep.
Lack of sleep will not only leave you tired and cranky, but it impairs your ability to think, problem-solve and process, store and recall information. If nightly sleep deprivation is slowing your thinking and affecting your mood, you may be at greater risk of developing symptoms of Alzheimer’s disease. Deep, dreamy sleep is critical for memory formation and retention. The recommended about of sleep per night for a vast majority of adults is at least 8 hours. Any less, and productivity and creativity suffers.
Tips to help you combat insomnia:
Tip Number 1- Establish a regular sleep schedule…
Creating a routine will help your body sleep. Going to bed and getting up at the same time reinforces your natural circadian rhythms. Your brains clock responds to regularity.
Tip Number 2- Be smart about napping…
If you must nap, do it early afternoon and limit you sleep to 30 minutes. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. Eliminate napping if insomnia is a problem for you.
Tip Number 3- Set the mood…
Ban small screen activity an hour before you plan to sleep. Small screen activity can include phones, television, computers and iPads. This will relax your brain rather than stimulating it which may lead to difficulties sleeping.
Tip Number 3- Create a relaxing bedtime ritual…
You need to relax the body before you sleep. Take a hot bath, dim the lights, do light stretches and write in your journal. A bedtime routine is good for your brain as it becomes a habit. A nightly ritual will send a powerful signal to your brain that it’s time for deep restorative sleep.
Tip Number 4- Quiet your inner chatter…
When stress, anxiety or negative internal dialogues keep you awake get out of bed. Try reading or relaxing in another room for twenty minutes then hop back in to bed.
Next week is pillar number 5: Stress Management. Remember you need to add all of the preventive pillars into your lifestyle to see the results!
